Name: Playbook - Hannah West - W10/D4 back & biceps
Uploaded: 2023-04-30T22:01:17.482Z
Duration: 60 min
Description: W10/D4 back & biceps

This workout will focus on back and bicep muscles, followed with a 20 minute run! you will need a pair of medium/heavy dumbbells!

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Grab the handles/rope with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the handles/rope to starting position

lat pulldown

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders, engaging your biceps  
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

You can do this on a treadmill or outside. If you cannot run the full 20 minutes, don't worry! We will get there! 
Start off by walking and warming up for 5-10 minutes and then run as long as you can or are comfortable with. You got this. 
If I am running on a treadmill, I like to put Netflix on so I have some more entertainment and the time flies!

W10/D4 back & biceps

Hannah

progressive overload

ariel

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for sure going to feel that tomorrow😅🔥🔥

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